ہومصحت کے کیلکولیٹرزنیند کیلکولیٹر

نیند کیلکولیٹر

نیند کے 90 منٹ کے سائیکل سے سونے یا جاگنے کا بہترین وقت جانیں، اور عمر کے حساب سے نیند کی ضرورت بھی دیکھیں

Calculate from
min
Most adults take 10–20 minutes.
min
About 90 minutes on average.
Go to bed at
10:45 PM
5 cycles, 7 h 30 min of sleep (asleep by 11:00 PM)
  • 9:15 PM6 cycles · 9 hRecommended
  • 10:45 PM5 cycles · 7 h 30 minRecommended
  • 12:15 AM4 cycles · 6 h
  • 1:45 AM3 cycles · 4 h 30 min
Times include 15 minutes to fall asleep. Lie down at one of these times and you should wake near the end of a cycle at 6:30 AM.
Recommended sleep by age
Age groupAgeHours / day
Newborns0–3 months14–17
Infants4–11 months12–15
Toddlers1–2 years11–14
Preschool3–5 years10–13
School age6–13 years9–11
Teenagers14–17 years8–10
Young adults18–25 years7–9
Adults26–64 years7–9
Older adults65+ years7–8
Source: National Sleep Foundation (Hirshkowitz et al., Sleep Health, 2015). Hours for babies and young children include naps.

یہ پوری طرح آپ کے براؤزر میں چلتا ہے۔ آپ جو کچھ ٹائپ یا اپ لوڈ کرتے ہیں وہ نہ ہمیں بھیجا جاتا ہے اور نہ کہیں محفوظ ہوتا ہے۔

یہ صرف عام معلومات ہیں، طبی مشورہ نہیں۔ اپنی صحت کے بارے میں ڈاکٹر یا کسی مستند ماہر سے بات کریں۔ استعمال کی شرائط

نیچے دی گئی گائیڈ ترجمہ تیار ہونے تک انگریزی میں ہے۔

استعمال کا طریقہ

  1. Choose I want to wake up at to find bedtimes, I'm going to bed at to find wake-up times, or Sleeping now to use the current time.
  2. Pick the time with the time picker (for example 6:30 AM).
  3. Adjust Time to fall asleep (15 minutes by default) and One sleep cycle (90 minutes by default) if you know yours are different.
  4. The main answer shows the 5-cycle option (7½ hours of sleep at 90-minute cycles); the list also gives 6, 4 and 3 cycles, with 5 and 6 marked as recommended for adults.
  5. Tap copy times to paste the list into a note or message, or reset to start again.
  6. Check the Recommended sleep by age table to see how many hours children, teenagers and adults need.

Wake up between sleep cycles, not in the middle of one

Sleep is not one long, even stretch. Through the night you pass through repeated cycles of light sleep, deep sleep and REM (dreaming) sleep, each lasting roughly 90 minutes on average. Waking from deep sleep is what leaves you groggy and heavy-headed; waking near the end of a cycle, when sleep is lighter, usually feels easier. This calculator counts back (or forward) in whole cycles from the time you need to wake, so your alarm rings at a natural break.

How the times are calculated

Bedtime = wake-up time − (cycles × cycle length) − time to fall asleep
Wake-up time = bedtime + time to fall asleep + (cycles × cycle length)

With the defaults of 90-minute cycles and 15 minutes to fall asleep, 6 cycles is 9 hours of sleep, 5 cycles is 7½ hours, 4 cycles is 6 hours and 3 cycles is 4½ hours. Five or six cycles fit the 7–9 hours most adults need, so those are marked as recommended.

Worked example

A student has to wake at 6:30 AM for school or coaching. Counting back:

  • 6 cycles: 6:30 AM − 9 h − 15 min = 9:15 PM
  • 5 cycles: 6:30 AM − 7 h 30 min − 15 min = 10:45 PM
  • 4 cycles: 12:15 AM (only 6 hours: fine now and then, not every night)

For a teenager, who needs 8–10 hours, 9:15 PM is the better choice. Going to bed at 11:00 PM instead gives wake-up times of 5:15 AM (4 cycles), 6:45 AM (5 cycles) or 8:15 AM (6 cycles).

Sleep needs by age (AASM guidance)

The table in the tool lists the National Sleep Foundation's 2015 recommendations. The American Academy of Sleep Medicine (AASM) gives very similar ranges:

AgeHours per 24 hours (AASM)
4–12 months12–16, including naps
1–2 years11–14, including naps
3–5 years10–13, including naps
6–12 years9–12
13–18 years8–10
Adults 18–60 years7 or more

Sources: Paruthi et al., AASM consensus statement for children, Journal of Clinical Sleep Medicine, 2016; Watson et al., AASM and Sleep Research Society recommendation for adults, 2015; Hirshkowitz et al., National Sleep Foundation, Sleep Health, 2015.

Limits of the 90-minute rule

  • Cycle length varies from person to person and through the night (roughly 70–120 minutes), so treat the times as a guide. If you often wake just before the alarm, your cycles may be shorter: try 80 or 85 minutes.
  • Total sleep matters more than hitting a cycle exactly. Six hours timed perfectly is still too little for most people night after night.
  • A regular schedule (the same bedtime and wake time, even on Sundays) helps more than any calculator.
  • Loud snoring with pauses in breathing, or daytime sleepiness despite enough hours, can be signs of sleep apnoea or another sleep disorder; see a doctor.

Tips for falling asleep on time

  • Put the phone away 30–60 minutes before bed; bright screens and endless reels push sleep later.
  • Avoid tea, coffee and cola in the evening, and keep heavy dinners at least two to three hours before bed.
  • Keep the room dark, quiet and cool; a fan or white noise can mask traffic sounds.
  • Get daylight in the morning. It helps set your body clock for the next night.

اکثر پوچھے جانے والے سوالات

With 90-minute cycles and 15 minutes to fall asleep, aim for 8:45 PM (6 cycles, 9 hours) or 10:15 PM (5 cycles, 7½ hours). 11:45 PM gives only 4 cycles (6 hours), which is too little for most people on a regular basis.

About 90 minutes on average, but it ranges roughly from 70 to 120 minutes and changes through the night, with more deep sleep early and more REM sleep towards morning. You can change the cycle length in the calculator if you know yours differs.

Teenagers aged 13–18 need 8–10 hours, and children aged 6–12 need 9–12 hours, according to the American Academy of Sleep Medicine. Sleeping less during exams usually hurts memory and concentration more than the extra study time helps.

For most adults, no. Expert bodies recommend 7 or more hours (7–9 for most adults). Six hours now and then is fine, but regularly sleeping six hours or less builds up a sleep debt that affects mood, focus and health.

Waking in the middle of deep sleep can cause grogginess for a while. Poor sleep quality is another cause: irregular timings, late caffeine, noise, or conditions such as sleep apnoea, thyroid problems or anaemia. If tiredness continues, consult a doctor.